Sat Aug 1

kennethjohnanderso

Aug 1

1 min read

500 Snorkel and Fins

400 Swim

300 Pull with knuckle paddles

200 Kick

100 Build

200 Kick

300 Pull with knuckle paddles

400 Swim

500 with snorkel and fins

three times thru

50 descend to 200 pace

100 ascend from 400 Pace

3 times thru

4 speed drills on 1

2 dives on 1

1 dive and 15m underwater sprint on 1:30

1 dive and 20m sprint on 1:00

200 swim choice with efficient pull & breath awareness

ie - maintain stroke while breathing

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Thur Sep 17

800 IM flow with fins 3 x 100 descend to 400 pace 3 x 50 descend to 200 Pace at 6:35 8 x 25 on 1:00 1) build 2) 5 and glide - vertical dolphin kick - speed drill - kick xlr8 3) easy speed 4) 15/10 In

Wed Sept 16

AM Queens Warm up on your own first wave of test set at 6:40 Warm down and re-warmup 6:55-7:10 2nd wave Warm down Test set score = pace time + fastest repeat + slowest repeat PM KBM 300 Swim on 5:00 4

Tue Sept 15

800 SKPS 400 IM flow with fins (hips up - long strokes) at 6:30 6x75 on 1:20 - first turn is a double turn, 2nd is a fast turn 200 choice 36 x 50 on 1:00 1-18) 2 fast, 1 easy, 19-36) 1 fast 2 easy 5

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